Tension Headache
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WHAT YOU SHOULD KNOW:
Tension headaches are a very common type of head pain. They are most often caused by stress, eye strain, or muscle tightness. The pain of a tension headache may start in the forehead or the back of the head. The pain often spreads over the whole head, and down into the neck and shoulders. Over-the-counter pain medicine is the most useful and common treatment for a tension headache. Exercise, biofeedback, meditation, or relaxation techniques may also decrease your headache pain.
AFTER YOU LEAVE:
Medicines:
- Over-the-counter medicines, such as aspirin, acetaminophen (a-seet-a-MIN-oh-fen) or ibuprofen (eye-bu-PROH-fen), often help headaches. Ask your caregiver which over-the-counter pain reliever is right for you. Take pain medicine as soon as possible after your headache starts. Some medicines may not work as well if you wait too long to take it.
- You may also need medicines to control other problems, such as depression or anxiety. These problems may make your headaches worse. Remember that some depression medicines may take several weeks before they start helping. Do not quit taking your everyday medicines until you discuss it with your caregiver. If you are taking medicine that makes you drowsy, do not drive or use heavy equipment.
- Keep a written list of the medicines you take, the amounts, and when and why you take them. Bring the list of your medicines or the pill bottles when you see your caregivers. Learn why you take each medicine, and what time of day you should take them. Ask your caregiver for information about your medicine. Do not take any medicines, over-the-counter drugs, vitamins, herbs, or food supplements without first talking to caregivers.
- Always take your medicine as directed by caregivers. Call your caregiver if you think your medicines are not helping or if you feel you are having side effects.
When is my next doctor's appointment?
Ask your caregiver when to return for a follow-up visit. Keep all appointments. Write down any questions you may have. This way you will remember to ask these questions during your next visit.
How can I prevent or treat my tension headaches? Medicines are just one of the ways to prevent and treat headaches. The following are other things you can do to prevent or treat your headaches:
- Apply heat or cold:
- Placing heat on the headache area may ease your pain. Heat can be used to decrease muscle pain and tension elsewhere in the body as well. Use a heating pad (turned on low), a hot water bottle, or warm shower. Do not sleep on the heating pad or hot water bottle. This can cause a bad burn.
- Cold packs may decrease your headache pain. Put ice in a plastic bag and cover it with a towel. Place this over the painful area for 20 minutes out of every hour, for as long as you need it. Do not put the ice pack directly on your skin because you can get frostbite.
- Placing heat on the headache area may ease your pain. Heat can be used to decrease muscle pain and tension elsewhere in the body as well. Use a heating pad (turned on low), a hot water bottle, or warm shower. Do not sleep on the heating pad or hot water bottle. This can cause a bad burn.
- Avoid headache triggers: Things that cause tension headaches can be different from person to person. Some things that may trigger (start) tension headaches include:
- Squinting or trying hard to see (eye strain). Make sure you have good lighting when you read or perform tasks. Have an eye exam if you think you are having problems with your vision.
- Holding your head in one position for too long, like when you read or work at a computer.
- Not getting enough sleep.
- Certain foods may cause a headache if you are sensitive or allergic to them. For example, gluten (a protein found in wheat and other grains) may cause headaches in some people. A headache diary can help you find out if certain foods cause your headaches.
- Squinting or trying hard to see (eye strain). Make sure you have good lighting when you read or perform tasks. Have an eye exam if you think you are having problems with your vision.
- Keep a headache diary: Use a diary or calendar to keep track of your headaches. Write down when your headaches start and stop, what you were doing when they started, and your symptoms. Record anything you ate or drank during the 24 hours before the headaches. Describe how the pain feels, where it is, and how bad it is. Keep track of the things you did to help your headaches and when you did them. Make a note of whether these things helped your symptoms or not. This record will help you learn what may trigger your headaches and what helps them the most.
- Live a healthy lifestyle: Having healthy habits can help you deal with stress and decrease your chance of headaches or illness. Some ways to live a healthy lifestyle include the following.
- Change your diet. Poor eating habits (like missing meals) and certain foods may cause headaches in some people. Eat healthy foods from all of the five food groups: fruits, vegetables, breads, dairy products, meat and fish. Eating healthy foods may help you feel better and have more energy. Talk to your caregiver if you are on a special diet, or you think you should be.
- Do not drink alcohol or overuse over-the-counter or prescription medicines. Drinking alcohol can cause sleep problems, depressed feelings, and increased stress. This can cause tension headaches to start, or make them worse. Alcohol and some drugs can be habit-forming. This means that you may not be able to stop using them, even if you want to, without professional help. Taking too much medicine, even if it is over-the-counter medicine, can cause serious health problems. Always take medicines as instructed on the label or by your caregiver.
- Exercise. Begin a regular exercise program to decrease tension and feelings of stress. Something as simple as walking 20 minutes a day, three to four days a week can help. Exercising also makes the heart stronger, lowers blood pressure, and keeps you healthy. Talk to your caregiver before you start exercising. Together you can plan the best exercise program for you.
- Quit smoking. It is never too late to quit smoking. Besides triggering headaches, smoking increases your chance of having a heart attack, lung disease, and cancer. Ask your caregiver for help if you have trouble quitting smoking.
- Change your diet. Poor eating habits (like missing meals) and certain foods may cause headaches in some people. Eat healthy foods from all of the five food groups: fruits, vegetables, breads, dairy products, meat and fish. Eating healthy foods may help you feel better and have more energy. Talk to your caregiver if you are on a special diet, or you think you should be.
- Relax your muscles: Muscle tightness, especially in the shoulders and the neck, can start a headache. Avoid sitting still for too long when doing things like reading, sewing, or working at a computer. If you wake up with sore neck and shoulder muscles, you may need to use a different pillow. Some other ways to relieve muscle tightness include muscle relaxation exercises and massage.
- Tighten and relax the muscles of one body area at a time. Shrug your shoulders up to your ears. Try to tighten your muscles as much as possible while you do this. Then, completely relax your shoulders. Do this a few times, and then move on to another area of the body. Also, stand up and stretch at least once an hour as you do your daily work. Ask your caregiver for more information about muscle relaxation exercises.
- Find any sore or tight areas in your neck or shoulders. Press these areas with your fingertips, and then gently rub them in a circle motion. You can also have someone do this for you. Have the person stand behind you while you are sitting in a chair.
- Tighten and relax the muscles of one body area at a time. Shrug your shoulders up to your ears. Try to tighten your muscles as much as possible while you do this. Then, completely relax your shoulders. Do this a few times, and then move on to another area of the body. Also, stand up and stretch at least once an hour as you do your daily work. Ask your caregiver for more information about muscle relaxation exercises.
- Stress and rest: Stress is the most common cause of many types of headaches. Avoid or control stress as much as you can. Learn new ways to relax, such as deep breathing, meditation (med-i-TAY-shun), relaxing your muscles, music, or biofeedback. Ask your caregiver for more information about any of these. Talk to someone about things that upset you. Not getting enough sleep can cause tension headaches. Get plenty of rest. During a headache, rest in a dark, quiet room.
For more information: Contact the following organizations for more information about headaches.
- National Headache Foundation
820 N. Orleans, Suite 217
Chicago, IL 60610
Phone: 1-888-NHF-5552
Web Address: http://www.headaches.org
- National Institute of Neurological Disorders and Stroke
P.O. Box 5801
Bethesda, MD 20824
Phone: 1-800-352-9424
Web Address: http://www.ninds.nih.gov
CONTACT A CAREGIVER IF:
- Your headaches get worse over weeks or months.
- Your headaches happen so often that they affect your ability to do your work or normal activities.
- You need to take medicine to help your headaches more than your caregiver says you should.
- Your headaches get so bad that they cause you to vomit (throw up).
SEEK CARE IMMEDIATELY IF:
- You have a headache that happens suddenly and seems different or much worse than your usual headaches.
- You have new problems with talking, seeing, balance, or movement.
- You lose consciousness (pass out), become confused, or have a seizure (convulsion).
- You also have a stiff neck and a fever with your headache.
Copyright © 2008 Thomson Healthcare Inc. All rights reserved. Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes.
The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.
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